Nicole
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Heather- Email [email protected] and we can help you there.
Remember that there are a lot of factors that contribute to weight- which is why we don’t use that as our only means of progress. Soreness, your cycle, sickness, lack of sleep, change in nutrition etc can all cause water retention. Do not let that deter you- you are only 5 days in! You are literally just starting.
The best thing to do is stick with the diet if you have to take a day off. Going way off the reservation will cause you to take many steps back. Focus on rest, hydration and relaxation. Wash your hands as much as possible and drink some hot tea 🙂 I hope you feel better fast!Try making protein pancakes the night before. Mix the oats and egg whites with Stevia and Cinnamon and cook like a pancake. You can keep it in the fridge and eat it on the way 🙂
The food may take a few days to get used to. Do your best ladies!
For this program, I recommend using a whey isolate. You can see all of my recommendations on the supplement page here:
https://nicolewilkins.com/30-day-transformation-challenge/supplements/Depending on how you were eating prior to this challenge will depend on how long it will take your body to adjust. A banana is high glycemic and fast digesting so it won’t fill you up for long. The hardest part for vegetarians is meeting the protein numbers, so try to make that your #1 priority.
With this program, I do not recommend protein bars. Most of them have a lot of sugar or fat and personally I feel it is best to stick with real foods- less artificial ingredients and fillers.
This is ok if that is what you have to do, however 3 protein shakes a day is quite a lot. You could make hard boiled eggs which may be a little faster or sneak to the bathroom to eat lol
Hi Sarah,
I would recommend eating your meals every 2-3 hrs through the night starting with the time you eat meal 1.It isn’t on a particular day- it is every day! The more you post and the more you use the hashtags, the greater your chance of winning 🙂 We will announce the winners on Saturday each week.
It is working on our end. Try restarting your computer, or log off and log back on and refresh your browser to see if that works.
Yes that is the correct machine. If it is too far from the barbells, you can do a row where you lay on your stomach on an incline bench and pull the dumbbells up toward your sides.
Space out each meal (I am counting the post workout shake as a meal) 2-3hrs apart. So if you eat prior to training, eat 3hrs after that meal.
Lori- If you eat two meals together you may be finished with all of your meals early in the day, but if that helps you stay on track, I have no issues with that. It is more important to meet the totals at the end of the day.
Correct! It is MUCH more accurate to weigh out all of your foods instead of using measuring cups. 40g measured equals 1/2c dry
Michelle, if you can screenshot your MFP we can take a look and see what you are doing wrong.
Amy, the macros do include the post workout shake, but you should not be over that much. I would screenshot the entire day and post it here so we can see what is going on.
You can sub any of the fats on the list for an avocado. 10 almonds, one whole egg with yolk, 1tsp nut butter.
If you want exact percentages: 34% carbs, 42% protein, 24% fat. But when inputting it in myfitnesspal, make sure you input by grams and not percentages for more accurate numbers.
Any of the above is totally fine. You can use any plant based protein powder. I would check your local Health food store (Whole foods for example) or go to Vitamin Shoppe. There are other options- just be aware of the carbs, fats and proteins in most plant based powders. The carbs may be higher than what is recommended in the program.
Hey guys! Everyone in the challenge is eligible to win weekly prizes by posting with the hashtag regardless if you uploaded before pics or not.
Post as much as possible so we see them! Winners will be announced each week on Saturday!Hi Monica,
Yes I would still have meal 2 even if you haven’t worked out yet. You can technically have a protein shake at any time of the day- not just post workout.
